Letter B Made of Vegetables

Everything You Need to Know About the Benefits of Vitamin B

If you’re a person who works hard to maintain their health, a person with health ailments, or a person who wants to take better care of yourself, then you’ve likely hard about the benefits of taking a daily B complex vitamin but you may not know everything there is to know.

We’ve set out to provide you with all the information you’ve been looking for. From how to tell if you have a vitamin B deficiency, to vitamin B benefits, to the side effects of vitamin B complex, we have all the answers you need.

Where Do B Vitamins Come From

You can get B complex vitamins in a wide range of foods and additives including:

  • Brewer’s yeast
  • Whole-grain cereals
  • Nuts
  • Meats
  • Fish
  • Green veggies
  • Liver
  • Rice
  • Milk
  • Eggs
  • Fruits
  • Many other foods

A Lot of Vegetables on Pile

B vitamins are water-soluble vitamins that are important in cell metabolism. They may share similar names but keep in mind that there are numerous vitamins within this category. Vitamin B complex supplements include all eight vitamins:

  1. Vitamin B1: Thiamine
  2. Vitamin B2: Riboflavin
  3. Vitamin B3: Niacin
  4. Vitamin B5: Pantothenic acid
  5. Vitamin B6: Pyridoxine
  6. Vitamin B7: Biotin
  7. Vitamin B9: Folic acid
  8. Vitamin B12: Cobalamins

According to the Center for Nutrition Studies, B vitamins are mostly found in whole, unprocessed foods. There are B vitamins in processed carbs like sugar and white flower but their concentration of B vitamins will be much lower.

That’s why many countries have laws that require that white flour manufacturers add certain B vitamins back to the white flour: thiamine, niacin, folic acid, and riboflavin. The United States is one of the countries that requires these nutrients to be added back to white flour.

B vitamins can also be found in meats like tuna, turkey, and liver. Other great sources for these vitamins include beans, potatoes, chili peppers, molasses, and bananas. Note that though the yeast used to brew beer is high in B vitamins, the ethanol prevents them from being absorbed.

B12 is a unique B vitamin in that there’s no way to get it from plant products. As a result, vegans have a hard time getting enough of it. The only real solution is to take a dietary supplement that includes all the B vitamins.

What is a Vitamin B Deficiency

The main concern regarding vitamin B deficiency is that you’re not getting enough B12. That’s because it’s the most common B vitamin for people to be deficient in, and it does so many things for your body – especially your all-important red blood cells.

Close View of a Tongue

Your body doesn’t make B12 on its own, which is why it must come from animal-based food or via B vitamin supplements. Either way, it should be consumed on a regular basis. The right amount for each person depends on their age, diet, medical conditions, and their medications.

What Causes a Vitamin B Deficiency

This may seem like a simple question: a vitamin B deficiency is caused by not eating enough vitamin B rich foods, right? For many people that’s true but there can also be other causes including:

  • Atrophic gastritis – A condition in which the stomach lining thins.
  • Pernicious anemia – A condition that makes it difficult for the body to absorb B12 vitamins.
  • Surgery – Any type of surgery that removed part of the stomach or small intestine including surgery for weight loss.
  • Conditions affecting the small intestine – These can include bacterial growth, a parasite, Crohn’s disease, and celiac disease.
  • Heavy drinking.
  • Immune system conditions Including lupus and Graves’ disease.
  • Acid-reducing drugs – This only occurs after long-time use because stomach acids can break down animal proteins in ways that prevent vitamin B12 from being properly absorbed.

What Are The Symptoms of Vitamin B Deficiency

Some people have not symptoms of vitamin B deficiency. Others have only mild symptoms. Still others can have significant symptoms. The most common examples include:

  • Bowel problems including diarrhea and constipation.
  • Fatigue.
  • Lack of energy.
  • Lightheadedness.
  • Pale skin.
  • Difficulty concentrating.
  • Shortness of breath – especially during exercise.
  • Swollen, red tongue.
  • Bleeding gums.

Man Close His Mouth With Hand

People who continuously have a deficiency of B12 can have nerve damage. Symptoms of this type of nerve damage can include:

  • Confusion.
  • Dementia.
  • Depression.
  • Difficulty maintaining balance.
  • Numbness and / or tingling in the hands and feet.

Vitamin B Benefits

The list of vitamin B benefits is long and impressive. If you take a super B complex vitamin and keep your vitamin B function in correct balance then you can enjoy a wide range of benefits including:

  • B vitamins are instrumental in maintaining healthy skin and hair.
  • According to Harvard Medical School, folic acid, one of the B vitamins, can lower the risk of stroke for people who have high blood pressure.
  • Vitamin B1 can help prevent Beriberi, a condition that impacts the nervous system, digestive system, and heart. People who drink alcohol excessively are especially at risk for Beriberi.
  • Riboflavin, one of the B vitamins, is used to break down and use the carbs, fats, and proteins you eat. It can help keep your skin, blood cells, and gut lining healthy. It’s also been shown to help prevent migraines, boost energy, improve the immune system, and treat acne.
  • B3, also known as niacin, is necessary to break down the foods we eat into energy. Without enough of this essential B vitamin, pellagra can occur – a disorder that causes dementia, physical difficulties, and mental difficulties. Niacin can also help control high cholesterol.
  • B6 may be the most overworked of all vitamin B complex vitamins: it’s used in more than 100 different enzyme reactions throughout your body. Ensuring you have enough can help reduce your chance of heart disease and being deficient in B6 can lead to anemia, depression, confusion, and rashes.
  • B12 can help prevent anemia. Almost 15% of Americans have a deficiency of B12, which can lead to weakness, constipation, weight loss, and fatigue.

These are just a few of the benefits of taking a B vitamin to ensure you get all your complex B vitamins.

Breaking it Down: What Are The Different B Vitamins

So we’ve covered the basics on what the various super B complex vitamins are but you may be wondering what the specifics of each one are. That’s why we’ve compiled a handy guide that details each of the eight vitamins and their roles in your body.

Different Vitamin B Vegetables on Table

B1 – Thiamine

Thiamine helps your body make new cells. It’s often referred to as the “anti-stress” vitamin because it can help protect your immune system. Studies have shown that when a person carb loads – whether for a big race or simply because they love pizza – B1 is necessary to break down all those simple carbs.

Where Can You Get It

You can get B1 in your diet via beans, molasses, wheat germ, whole grains, peanuts, and spinach.

B2 – Riboflavin

Free radicals, which are particles within your body that damage your cells, are fought by antioxidants like Riboflavin. Getting enough B2 can help prevent early aging and can protect against heart disease. It’s also an important vitamin in the production of red blood cells.

Where Can You Get It

B2 is found in almonds, milk, eggs, spinach, soybeans, yogurt, wild rice, and Brussel sprouts.

B5 – Pantothenic

The common name for B5 vitamins, Pantothenic, comes from the Greek word “pantothen,” which means “from everywhere.” This is certainly apt because you can find B5 vitamins in almost every food group.

This vitamin works to break down both carbs and fats to give you energy. It also produces sex and stress hormones – including testosterone. Studies have shown that B5 helps to promote healthy skin and can help reduce certain signs of aging, like redness and skin spots.

Eggs in a Carton

Where Can You Get It

As we mentioned, it can be found in virtually all food groups but some of the heartiest options include avocados, eggs, yogurt, meat, and beans.

B6 – Pyridoxine

B6 works alongside other B vitamins 12 and 9 to regulate the level of a specific amino acid: homocysteine. This amino acid is related to heart disease. B6 is important to both mood and sleep patterns due to the fact that it helps your body produce several stress hormones:

  • Serotonin
  • Melatonin
  • Norepinephrine

Studies have also shown that B6 can be helpful in treating inflammation for people with certain conditions like rheumatoid arthritis.

Where Can You Get It

It’s mostly found in animal proteins like chicken, tuna, turkey, and salmon but it can also be found in lentils, cheese, brown rice, sunflower seeds, and brown rice.

B7 – Biotin

Biotin is associated with healthy skin, hair, and nails. As a result, it’s often called “the beauty vitamin.” It’s also used to help people with diabetes control their high blood sugar levels. It’s especially important for pregnant women because it’s necessary for the baby’s growth.

Where Can You Get It

B7 can be found in liver, pork, potatoes, egg yoks, barley, yeast, chicken, fish, cauliflower, and nuts.

Raw Chicken Legs

B9 – Folate

Many people know vitamin B9 by the name folic acid, which is the synthetic version you can find in supplements, fortified cereal, and fortified bread. Some studies have shown that B9 can help keep depression at bay and can also assists with memory loss.

B9 is another of the B vitamins that’s especially essential for pregnant women. It can help support the baby’s growth and also prevent certain birth defects – especially neurological defects.

Where Can You Get It

B9 is found in root veggies, bulgur wheat, beans, beets, asparagus, leafy greens, and beans.

B12 – Cobalamin

B12 is the ultimate team player. It works together with B9 to create red blood cells and it also helps iron in its unique job by creating hemoglobin, which is a protein that carries oxygen. B12 can only be found in animal products, which is why vegetarians and vegans are likely to have deficiencies.

For vegetarians, a B12 supplement is necessary for proper body function. For everyone else though, it’s easy to get plenty of B12 in the diet. Deficiencies are for people who eat meat.

Where Can You Get It

B12 is found in most animal proteins including fish, dairy, eggs, pork, shellfish, and pork.

Side Effects of Vitamin B Complex

Because the B vitamins are natural in our daily diet, and because vitamin B function is necessary for everyone, side effects of vitamin B complex are rare. Generally speaking, if a person has side effect’s likely caused by additives in the supplement they choose – which is why you should choose an additive-free supplement.

Woman Holding For Stomach

That said, there can be side effects of vitamin B complex. We’ll start with the most common examples and then discuss some of the rarer issues.

Relatively Common Side Effects of Vitamin B Complex

The most common side effects of vitamin B complex include:

  • Black poop
  • Infrequent bowel movements
  • Incomplete bowel movements
  • Diarrhea
  • Abdominal pain

As you can see, the most common issues with taking B vitamins involve the digestive tract. As we mentioned, they’re usually caused by additives in the supplement itself. However, some people do react negatively to any supplement but these negative reactions often pass as the body adjusts to the vitamins.

Rare Side Effects of Vitamin B Complex

There is only one severe possible side effects of vitamin B complex: bronchospasm. This is essentially when a person has a spasm in their bronchial smooth muscle.

The result is a narrowing of the bronchi and it can be a serious situation. It’s also incredible rare and virtually non-existent in people without previous bronchial issues.

The other rare side effects of vitamin B complex are considered non-severe and include:

  • Confusion
  • Depression
  • Anger / annoyance
  • Nausea
  • Itching
  • Issues tasting things

Woman in Bed Can't Sleep

  • Insomnia
  • Excessive sleeping
  • Abdominal swelling
  • Loss of appetite
  • General feeling of not feeling well
  • Over excitement
  • Rash
  • Red skin


The best B complex supplement won’t include additives and as a result it won’t cause significant side effects. If you’re concerned about taking vitamin B complex in conjunction with drugs you’re currently taking, speak with your doctor first.

Ready to Give Vitamin B Complex a Shot? Try The Best B Complex Supplement

Are you ready to see if a vitamin B complex will work for you? There are numerous reasons to turn to Brain Power+. First of all, you can count on our product being incredibly highly concentrated. We work to provide a formula that helps support your nervous and immune systems while also boosting energy.

Next, it only takes a single tablet to help you. Our competitors often require several tablets per day. Our formula is also unique in that it can be taken on an empty stomach. There’s no need to worry about the upset stomach that can come with other similar vitamin B complex formulas.

Brain Power Store B Complex

We also take the quality of our product very seriously. When you buy from us you can count on our tablets to be:


GMO, which stands for genetically modified organisms, are a hot button topic among many people. Some people say they’re safe but the studies done that “prove” their safety were completed by the companies doing the modifying.

Other organizations say that GMO ingredients should not be used at any cost. There is serious concern that GMO products can be harmful both to the organisms being modified and to the diet of the animals and people who consume them.

From our perspective, we know how many of our customers are concerned about GMO ingredients. That’s why we take great care to ensure that our complex B vitamin supplement is non-GMO. All customers can feel confident their supplement is from only natural ingredients.


It used to be that the scientific community believed that only those with celiac disease had an intolerance or insensitivity to gluten. Today, we know that’s not true. Beyond Celiac is a great resource to understand this sometimes complicated issue.

We want everyone to feel confident that they can use our products, which is why it’s free from gluten. Whether you can’t tolerate gluten at all or you simply prefer to avoid it, you can purchase this supplement with the confidence that it’s 100% gluten free.


We’re also aware of the large number of people who have a sensitivity or allergy to soy. Once again, we’ve made sure our supplement is soy-free.

A 100% Vegan Product

Our supplements work for a wide range of people. We know that many of our customers are vegetarians or vegans who want to make sure they’re getting all the B vitamins they need with their meat and / or animal-free diet.

Ingredients in Shape of Hearth for Vegan Diet

For that reason, we’ve made sure it’s 100% vegan. You can browse our list of ingredients to confirm this. It can be challenging to find the right balance of vitamins for non-meat eaters and we are sensitive to that need. You can feel good about this purchase.

Compliant With GMP

GMP, which stands for Good Manufacturing Practice, refers to the required practices that we must follow to make sure our supplements exceed pharmaceutical products. They are minimum requirements and we exceed all of them.

Red GMP Logo

Thorough Third-Party Testing

It’s concerning when a company makes claims about their products without having it tested by a third party. After all, any company can likely create tests that will “prove” whatever claims they have. We do third party testing for both quality and potency for two main reasons:

  1. We have high standards for our own product. We want to make sure that we’re producing and selling only the best complex B vitamins.
  2. We know our customers have high standards. We want to provide a product that’s high quality and has the potency you need. We also want you to be able to trust that this is true of our products.

For these and other reasons, all our supplements are third party tested to confirm that they’re high quality and that they contain the right potency.

An Additive-Free Alternative

As mentioned in the section about complex B vitamin side effects, many of the side effects people experience are not due to the vitamins themselves but to the additives. Other companies include additives for numerous reasons, including bulking up their product and keeping them fresh.

We have natural ways of adding the required bulk to our supplements and we use only natural ingredients to keep our tablets fresh. It’s true that using these natural ingredients can be more costly than using synthetic ingredients but we’ve managed to do it while still keeping our prices affordable.

Well Balanced

Our customers are looking for the right balance of B vitamins and they can count on that from us. In some cases, it’s better to have no more than the recommend daily value while with other vitamins you can get many times more than the requirements.

We understand the accepted correct dosage of B vitamins and are sure to follow them. With some, you’ll get more than the minimum and with others you won’t. Our formula provides the optimal balance. And is overall the best B complex supplement you’ll find.

Brain Power+ Pros

But we don’t stop there. We also give you more than 100% daily value of all the vitamins you need. This brain boosting supplement does focus on B vitamins but we want to ensure you’re getting everything you need. This is the only daily supplement you need to ensure your levels are right where they should be.

Are you still not convinced? The good news is that you have nothing to lose. We offer 100% risk-free process. You simply give it a shot and if you don’t like it, return it to us. We’ll send you a full refund of your purchase price. We are that confident that you’ll see incredible benefits from this B complex vitamin.

Leave a Comment: